October 13, 2018 – Competition

A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

B.
Four sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Strict Ring Dips x 8-10 reps @ 2111
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

C.
Seven rounds for time of:
200 Meter Run (on Assault Runner if Possible)
6 Burpee Box Overs (48″/36″)*
7 Muscle-Ups

*You may use your hands on Burpee Box Overs. Be safe, if it’s too risky to set up perform 10 Burpee Box Jump-Overs (24″/20″).

Or if you are competing in the Wodapalooza Online Qualifiers. . .

“Wodapalooza Qualifier Workout 5”

Complete as many rounds and reps as possible in 15 minutes of:
30 Back Squats (135/95 lbs)
30 Toes-to-Bar
30 Back Squat
30 Handstand Push-Up to 6″/4″ Deficit
30 Back Squats
30/20 Ring Muscle-Ups

Tie breaker is the time after the 2nd round of back squats.

Full warm-up and strategy notes available on the Invictus Athlete Program. Now is the perfect time to switch over as we get into competition season with the new cycle starting October 22nd.

D.
Three sets of:
Overhead Weighted Sit Ups x 15 reps
Rest as needed
Banded Psoas March x 20 reps each leg
Rest as needed